Foam Rolling and Massage
Mobility Exercises

Standard Rolling Routine

Spend 5-10 minutes rolling, focusing on areas of discomfort (tolerable, not torture).

Use a Foam Roller, Massage Stick, Massage Ball, or Massage Gun. Spend 20-30 seconds per area. For areas needing extra attention (tender or painful), 60 seconds is ideal.

  • 20-60 seconds per area
  • Slower = deeper
  • Hold and breathe on tender areas
  • Repeat 3-5 days a week for best results
  • Advanced: Hold on an area and perform 5 joint movements

MFR by Joints and Muscles Groups

These are the muscle groups we recommend you target and the JOINT they primarily affect (in order of recommended priority). If you are experiencing tightness, tension, pain, or limitations around a specific joint, focus on the muscle groups of that joint.

  1. HIP - Glutes
  2. SPINE/SHOULDER - Upper Back + Posterior Shoulder (Lats, Armpit)
  3. HIP - Adductors (Inner Thigh)
  4. HIP/KNEE - Quads + TFL (Front Pocket) + Edges of IT Band (Outer Thigh)
  5. SHOULDER - Anterior Shoulder (Pecs, Chest)
  6. HIP/KNEE/ANKLE - Hamstrings + Calves
  7. ANKLE/KNEE - Shins + Fibularis/Peroneus (Outer Lower Leg)
  8. HIP/SPINE - Psoas (Deep Abdominal)
  9. ANKLE/KNEE - Feet (user your hand, fingers, or a massage ball)
  10. WRIST/ELBOW - Hands and Forearms (user your hand, fingers, or a massage ball)
  11. SHOULDER/ELBOW - Triceps + Biceps

Total Body Rolling Sequence

You can go in any order you want or follow this flow.

  1. Glutes
  2. Upper Back
  3. Posterior Shoulder (Lats, Armpit)
  4. Hamstrings
  5. Calves
  6. Triceps
  7. Quads
  8. TFL (Front Pocket)
  9. Edges of IT Band (Outer Thigh)
  10. Fibularis/Peroneus (Outer Lower Leg)
  11. Shins
  12. Adductors (Inner Thigh)
  13. Anterior Shoulder (Pecs, Chest)
  14. Biceps
  15. Psoas (Deep Abdominal)
  16. Hands and Forearms
  17. Feet

Tips for Measuring Progress

  1. Begin by assessing the range of motion of the target joint or muscle. Does it appear limited, feel tight, or hurt?
  2. Complete the sequence.
  3. Re-assess. Some people will see major improvements, and some will only see minor improvements, but any improvement is a good sign to keep doing this.
  4. Repeat the sequence 3-5 days a week for as long as needed to get the desired result. No matter what, this kind of maintenance on the body will be beneficial; self-treatment is good preventive care.
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